Start ’em young!
Strength
Every 2 minutes, for 16 minutes (4 sets of each):
Station 1 – 2 Weighted Pull-Ups + 4 Strict Pronated + 6 Supinated-Grip Pull-Ups
(if you’re still working on your first pull-ups, try 2-3 slow negatives + 5-6 Band Assisted Strict
Pull-Ups)
Track heaviest weight or toughest variation used for the “2 rep” segment
Station 1 – 2 Weighted Pull-Ups + 4 Strict Pronated + 6 Supinated-Grip Pull-Ups
(if you’re still working on your first pull-ups, try 2-3 slow negatives + 5-6 Band Assisted Strict
Pull-Ups)
Track heaviest weight or toughest variation used for the “2 rep” segment
Station 2 – Bench Press x 8 reps @ 20X1
Weighted Pull-ups (Heaviest double)
Don’t forget to use a spotter when there’s weight on the bar!
Conditioning
For Time:
Row 1000 Meters
20 Push-Ups
30 Ring Dips
40 Sit-Ups
20 Push-Ups
30 Ring Dips
40 Sit-Ups